Do you feel overly tense, sweaty, irritable, restless or on edge when you are confronted with an overwhelming task? A lot of people do not know they are suffering from anxiety or even how to cope with it.
Anxiety disorders can fall into several categories including generalized anxiety disorder, social anxiety disorder, panic disorder and agoraphobia, post-traumatic stress disorder and obsessive-compulsive disorder. These disorders are characterized by excessive worrying when one is exposed to a specific trigger which the person is unable to control.
It is normal to feel tense, fearful or threatened in our everyday life. However, it should not get in the way of our tasks and focus. If one does not learn how to cope or react to minor life threats, then it becomes pervasive and persistent worrying which can turn to an anxiety disorder.
If you experience anxiety regularly, then you need to find treatment options that will help you cope. They may be a combination of things including meditation, therapy and other ways of resolving your triggers.
Some of the general triggers include:
- A stressful work environment or job
- Genetics — anxiety could be running in the family
- Driving or traveling
- Side effects of certain medications
- Withdrawal from drugs or certain medications
- Phobias including agoraphobia which is, fear of open spaces or crowded areas and claustrophobia which is, fear of small spaces
- Chronic pain
- Some chronic illnesses like heart disease, asthma, or diabetes
- Having another mental illness such as depression
- Smoking, drinking caffeine or alcohol
Let’s explore some of the best ways to deal with anxiety problems that you should know:
1. Check your Thought Pattern
Your thought pattern determines your mental attitude. If you have a negative thought pattern about a situation, then that can distort the situation’s severity.
One of the best ways to cope with anxiety is to challenge your fears. If they are unfounded, find out how you can regain your control by changing your perspective.
2. Practice Focused, Deep Breathing
Deep breathing can help control your thoughts. You can try four counts of breathing deeply in and out for at least 5 minutes.
When you are breathing out, you’ll be slowing down your heart rate. This, in turn, can help you calm down. Also, you can try the 4-7-8 technique, which is known to help cope with anxiety.
3. Mix CBD and Aromatherapy
Aromatherapy and CBD oil are natural complements that can help promote health and wellness. Aromatherapy can either be in the form of fresh oils, incense, chamomile, scents like lavender and sandalwood and more. You can take CBD oil for anxiety or mix it with aromatherapy to help activate the specific receptor in the brain that helps ease stress.
CBD originates from the industrial hemp plant that contains 0.3%THC does not cause a high. When the CBD-rich plants are harvested, they are processed, purified and formulated into essential oils, tinctures and lotions.
4. Walk, Cycle and Exercise
Going for a walk or cycling can help relieve stress. Sometimes the best way to cope with anxiety is to walk away from the situation. Also, it can help focus your mind and body on something else apart from the issue that is making you feel anxious.
Doing exercises and other forms of physical activity help produce endorphins. These are chemicals in the brain that act as natural painkillers. Also, they help improve the ability to sleep, which in turn helps reduce stress and anxiety levels.
Psychologists and experts suggest that a 10-minutes’ walk can make a significant impact on your mind. They say it has almost a similar effect on you as a 45-minute workout. Just like walking, a 30-minute cycling session every day can lift your spirits. If you are curious about the amount of effort you’ve been putting in daily, install a power meter on your bike. This equipment can be expensive, though, so use the stats on the power meter as motivation to improve yourself and get better.
5. Meditation and Yoga Therapy
Meditation technique helps relieve stress and anxiety. When practiced for 10 minutes daily, it can help decrease anxiety, control stress and improve cardiovascular health. Also, with meditation, one can achieve relaxation in a higher capacity.
Acupuncture, meditation, massage therapy, even deep breathing causes your body to produce endorphins which are chemicals that reduce pain improve sleep, and calm nerves.
Yoga is a form of meditation therapy that involves mind-body practice. It is a combination of controlled breathing, physical poses, and relaxation techniques. Yoga may help reduce stress, lower your heart rate and blood pressure.
6. Write Down your Thoughts
Sometimes it helps to journal down whatever it is that is making you anxious. Writing them down helps get them out of your head and thus can make it less exhausting. This technique is more helpful for people struggling with anxiety sporadically and generalized anxiety disorder (GAD).
7. Identify and Limit your Exposure to Triggers
If you can identify the triggers on your own or with a therapist, then you can learn how to manage them. Some of the apparent triggers can include drinking alcohol, caffeine or smoking. You can look for ways to limit your exposure to such things.
Some of the other long-term issues can be family-related or work-related and can take time to figure them out. In such a situation, you may need to find other coping mechanisms or find additional support or therapy.
CBT can help you learn different ways of managing anxiety. A therapist can also help you change your attitude, negative thought patterns, and behaviors before they spiral.
8. Try Supplements or Change your Diet
Changing your diet can be a long-term strategy to cope with anxiety. Also, taking supplements and nutrients can reduce stress levels.
Some of the items that you can consider include lemon balm, green tea, valerian root, omega-3 fatty acids, kava kava, ashwagandha, dark chocolate(moderately) and more.
It can take some time up to 3 months before the benefits start to manifest in your body. Always consult with your doctor if you are on any other medication.
9. Keep your Body and Mind Healthy
You can starve off your anxiety symptoms if you keep your mind and body healthy. Try getting enough sleep and rest, eat a balanced diet, and stay fit and always connect with people who love and care about you. That can help you remain calm and reduce worrying.
10. Ask your Doctor about Medications
Medication could help avert the situation. If you are experiencing severe anxiety problems, you can talk to a mental health practitioner. Depending on your symptoms, the health provider will tell you the best direction to go and the medication that can help you.